Friday Morning, January 22, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following-

4 x 300 IM @ 5:00 descend, all of them swum the same way:

50 fly/100 back/100 breast/50 free

#1- last 50 swim FAST

#2- last 150 swim FAST

#3- last 250 swim FAST

#4- RACE from a dive

After 10 minutes warmdown, everybody goes the following (2 groups, 2 heats in each group):

4 x 75 kick all out FAST for time with boards @ 2:30- keep track of average time (should be FAST!)

After another 10 minutes warmdown, everybody finishes up with the following:

1 x 100 RACE for time from a dive, same stroke as you kicked on the 75's above; you should be FASTER than your average time on the 75's kick above.

Work on relay starts until you have to go.

DISTANCE-

After your 600, go the following:

4 sets of:

1 x 400 swim- each 100 is 50 swim build/25 drill/25 swim strong

:20 rest

4 x 50 @ :45 or :50 (your choice), NO FREE- can be swim/kick, desc if you can

1 x 150 pull free br3, desc the 150's 1-4, or desc the 3 x 50 in each 150 1-3 to strong

:30 rest between sets, check HR

Work on starts before you go

Stuart- after the "4 sets of" above, finish up with...

2 sets of:

4 x 125 @ 1:40- swim free br3, except middle 25 is kick on back

4 x 125 @ 1:30- swim free br3, except middle 25 is swim choice NO FREE

4 x 125 @ 1:20- all swim free, make interval, but hold stroke count

Check HR after each set, then warmdown after 2nd set.

Wear your mask all the way to the car, do an excellent job with school today- and with your DRYLANDS. Regular schedule this weekend. Have a great day!